Super backlogged sessions (long post)

20th March 2014 Shoulders

BTN press
worked up to 95kg * 1
65kg * 12
45kg * 20

DB Shoulder press
30kg * 10 * 5

Lateral raises
14kg * 12 * 6

Band Pullaparts
4 sets of 25

22nd March 2014 Back

Lat pulldowns
worked up to 3 sets of 8 with the stack

Cable one arm rows
4 sets of 12

Cable straight bar
4 sets of 12

Wide grip pulldowns
4 sets of 20

Didn't squat or deadlift last week as my back was acting up quite a bit. So spent more time rolling and stretching instead.

24th March 2014 Chest

Incline bench
worked up to 115kg * 1
95kg * 15/1/1 (lol)
70kg * 17

Incline DB press
40kg * 10 * 5

Incline DB flyes
16kg * 15 * 4

25th March 2014 Squats

High bar squats
worked up to 207.5kg * 1 (PR)
attempted 220kg * 1 (but no depth)
140 * 5
135 * 8 * 4

Called it a day there cos it was really late and I decided I'd do another real legs session the next day.

26th March 2014 Legs

Seated Leg curls
45kg * 20 * 3

SSB Good mornings
worked in sets of 5 reps, 10kg increments, from 80kg, till 150kg * 5
160kg * 8 (PR)

SSB pause Squats
120 * 8 * 3
The pause was just about a second and a half. Counted these myself so they probably aren't as accurate.

Single leg press
70kg * 15 * 3
Slight pause at bottom of each rep.

Seated Leg curls
65kg * 12 * 3

No lunges today because the pause squats really did a number on my quads.. especially the VMO. SSB squats seem to be a good alternative to high bar, and not as awkward for me, but I think I will try to do some high bar work as often as I can so that I don't need an SSB all the time. Pretty happy with the good mornings. The last rep still looked pretty nice and fast to lockout, but decided to leave some in the tank.

Finally getting a little bit of free time this week. Gonna try to rest up as much as i can (SLEEP!). Diet is going along pretty well, I think I'm actually leaning out in some areas, but I weighed in at 98.5kg today on an empty stomach. Weird.. but in a good way. Macros are still 360/360/140 (C/P/F).